High Five Plank Holds
10U/12U PHASE II - CORE & BACK
HIGH FIVE PLANK HOLDS
10U/12U PHASE II - CORE & BACK
HIGH FIVE PLANK HOLDS
SETUP • Divide players into partners. • Partners face each other in forearm plank position. 1
2
MOVEMENT • Begin with elbows under shoulders, hands in line with elbows and weight on forearms. • Weight on toes and legs fully extended. • Shoulders down and back with shoulder blades pinched. • Core tight, tuck tail, squeeze glutes and draw belly button back into spine. • With fingers pointing at partner lift right hand and high five (thumb pointing up slapping palms) each other. • Return to plank position and perform high five with left hand for 1 repetition. • During high five movement players brace body and limit twisting to maintain plank position.
1
Perform for 30 seconds, rest for 30 seconds. 2
HIGH FIVE PLANK HOLDS
10U/12U PHASE II - CORE & BACK
HIGH FIVE PLANK HOLDS
SETUP • Divide players into partners. • Partners face each other in forearm plank position. 1
2
MOVEMENT • Begin with elbows under shoulders, hands in line with elbows and weight on forearms. • Weight on toes and legs fully extended. • Shoulders down and back with shoulder blades pinched. • Core tight, tuck tail, squeeze glutes and draw belly button back into spine. • With fingers pointing at partner lift right hand and high five (thumb pointing up slapping palms) each other. • Return to plank position and perform high five with left hand for 1 repetition. • During high five movement players brace body and limit twisting to maintain plank position.
1
Perform for 30 seconds, rest for 30 seconds. 2
